NEWS, BLOG & WORKOUTS

WOD *This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time. 12 minutes to:Run 800m – for time.With the remainder of the 12 minutes:Establish a 3RM Power Clean. 12 minutes to:Run 800m – for time.With the remainder of the 12 minutes:3 attempts, for total reps, of UB Ring […]

Every 30 seconds for 4:30 (10 total reps): 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30 -then- 2 minutes ME KB Snatch 24/16kg -then (no […]

WOD High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes. -then- 3 rounds for time of: Run 400m 21 C2B Pullups 12 Deadlifts 275/185#   Wrap-up 2x 10 GHD Situps 20 Double Unders

WOD 5 rounds for total time of: Run 250m 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 3 minutes.   Wrap-up: 10 Wall Balls (14/10) 25 HR Push-ups 50 Sit-ups

See y’all for 10AM class! Reminder the Outlaw training will be at 11AM. Partner WOD Buy In: Coaches Choice2 Rounds12 Burpees – 12 Thruster 115/75# 12 Burpees – 12 Power Snatch 115/75# 12 Burpees – 12 Push Jerks 115/75# 12 Burpees – 12 Hang Squat Clean 115/75# 12 Burpees – 12 OHS 115/75#Cash Out: Coaches […]